Pho (pronounced “fuh”) has become an increasingly popular noodle soup dish in recent years. With its aromatic broth, tender noodles, and variety of add-ins like beef, chicken, or tofu, it’s easy to see why pho is so loved But if you’re watching your calories or making healthy food choices, you may be wondering – how many calories are actually in beef pho? Let’s take a closer look
What is Pho?
Pho originated in Vietnam and is considered the country’s national dish. It features a light, yet flavorful broth that is simmered for hours with spices like cinnamon, star anise, and coriander. Thin rice noodles and sliced meat are then added to the broth. Common proteins are beef or chicken, but some vegetarian versions use tofu. Finally, pho is garnished with fresh herbs like cilantro, basil, and bean sprouts. Lime wedges and chiles are also popular garnishes.
The resulting dish is comforting aromatic, and customizable based on your preferences. The noodles soak up the savory broth while the meat provides protein. Fresh veggies and herbs give it extra flavor and crunch. No wonder pho has become so popular!
Nutrition Profile of Beef Pho
The ingredients that go into pho – noodles, broth, vegetables, and beef – provide a good nutritional balance. According to the USDA, one cup of beef pho contains:
- 215 calories
- 15g protein
- 25g carbs
- 5g fat
- 1200mg sodium
The rice noodles offer carbohydrates, as well as nutrients like folate, B vitamins, potassium, and magnesium The beef provides protein, iron, zinc, and B vitamins Many of the veggies and herbs also add fiber, vitamins, and minerals.
However, with restaurant portions being so large, you can easily consume 500-700 calories or more in a single bowl. The high sodium content, often over 1000mg per serving, is another thing to watch out for.
How Many Calories in Beef Pho?
The number of calories in beef pho depends largely on the portion size. One cup of beef pho has about 215 calories. But most restaurant servings are at least two cups.
Here’s a look at the approximate calories for different serving sizes of beef pho:
- 1 cup: 215 calories
- 2 cups: 430 calories
- 3 cups: 645 calories
- Large restaurant bowl (4 cups): 860 calories
As you can see, a large restaurant portion can have over 800 calories! That’s nearly half of the daily calorie needs for an average adult.
Other factors that affect the calories in beef pho are:
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Noodles – More noodles means more carbs and calories. Avoid extra servings of noodles to control calories.
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Protein – Beef is higher in fat and calories than chicken or shrimp. Tofu is the lowest calorie option.
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Broth – Richer, oil-based broths are higher in calories than lighter veggie or bone broths.
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Add-ins – Extras like soy sauce, hoisin, and Sriracha can add flavor but also calories.
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Pre-packaged vs. restaurant – Pre-packaged pho tends to be lower in calories than restaurant servings.
So if you’re watching your calorie intake, be mindful of portions. Opt for chicken or shrimp instead of higher fat beef. And go easy on high-calorie add-ins and extras.
Is Pho Healthy? Pros and Cons
Overall, pho can be a nutritious meal when made with wholesome ingredients. The broth, noodles, lean protein, and veggies provide a balanced nutritional profile. However, there are also some potential downsides to keep in mind:
Pros:
- Provides protein from meat, tofu, chicken
- Good source of B vitamins from beef
- Rice noodles offer carbs, folic acid, minerals
- Low fat when made with a veggie/bone broth
- Vegetables and herbs add fiber, vitamins
- Flavorful and satisfying
Cons:
- High in sodium, often over 1000mg per serving
- Large restaurant portions drive up calories
- Fatty cuts of meat like beef can increase saturated fat
- Some added sugars in packaged broths or sauces
- Heavy additions like noodles, oil, and fatty meats make it less healthy
As you can see, pho offers a lot of nutritional benefits, but restaurant versions in particular may be high in sodium, calories, and saturated fat.
Tips for a Healthy Bowl of Pho
Here are some easy tips to make your pho healthier:
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Opt for lean proteins like chicken, shrimp, or tofu instead of fatty beef. This cuts down on saturated fat and calories.
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Go easy on extras like noodles, oil, and sugary sauces to control carbs, fat, and calories.
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Ask for low-sodium broth or soy sauce to reduce the high salt content.
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Fill up on veggies by adding extra bean sprouts, basil, cilantro, cabbage, carrots, onions, or peppers.
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Drink plenty of water to offset the high sodium level.
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Take leftovers home – pho makes great next day lunches to control portions.
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Make your own homemade pho so you control all the ingredients.
The Bottom Line
Pho is a tasty and customizable noodle soup that can provide a good balance of carbs, protein, and veggies. However, large restaurant portions may contain over 800 calories and excess saturated fat and sodium. Sticking to reasonable portions, choosing lean proteins and broths lower in sodium, and piling on the veggies can help make pho a healthy and satisfying meal. Just be mindful of how much you eat to keep calories in check.
Overall, pho offers an enjoyable way to get in noodles, lean protein, hydration, and vegetables. Following healthy preparation methods and watching your portion size can help keep this iconic Vietnamese dish as nutritious as it is delicious.
Determining Beef Pho Nutrition
A big bowl of broth, noodles, vegetables and thinly-sliced beef can warm you up in the winter and satisfy your hunger any time of the year. Some versions of beef pho use beef so thinly sliced that it needs to cook in the broth only for a few minutes before you can eat it.
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The main ingredients in beef pho are beef, noodles, broth and vegetables, such as onions, bean sprouts and garlic. While there are different recipes, these three are the most common ingredients. Instead of beef, you can also use white meat like chicken — or tofu for a vegetarian option.
According to the USDA, the total beef pho calories in one cup are around 215. It also provides15 grams of protein, 25 grams of carbohydrates and 5 grams of fat. The majority of the calories in this dish comes from beef, as well as fat. The noodles account for most of the carbs.
Read more: 12 Slimming Soups
If youre counting calories, keep in mind that these numbers are based on a serving size of one cup of pho. Its unlikely that a restaurant serves only one cup, so you may be consuming two or three cups in a bowl, or even more. That means your meal could easily have over 600 calories.
Health Concerns and Beef Pho
An important part of beef phos nutrition is the red meat, which adds to the dish both protein and fat, as well as other nutrients like B-vitamins. However, there is controversy over just how healthy red meat protein is versus other proteins, such as those from dairy or poultry.
A September 2016 study published in the Journals of Internal Medicine concluded that high consumption of red meat may lead to a higher risk of health problems like type II diabetes, heart disease, certain types of cancer and stroke. Researchers considered the consumption of over 100 grams of unprocessed red meat per day to be high.
According to an article from Harvard Health Publishing, upping your intake of red meat may lead to premature death. Going above 3 ounces of red meat per day is all it takes to increase your risk of early death — most likely from the saturated fat, cholesterol and iron. The Cleveland Clinic recommends limiting saturated fat to improve your blood lipids and keep your heart healthy.
You also may want to skip the beef pho if you already have too much salt in your diet. According to the USDA, one cup of beef pho has 1,200 milligrams of sodium. Eating over 2,300 milligrams of sodium per day is considered excessive, according to an August 2016 review published in the New England Journal of Medicine. As most bowls of pho soup are at least two or three cups, youll quickly surpass this amount.
There are health benefits associated with low sodium intakes. As noted in the above review, an average daily reduction in sodium between 529 to 1,010 milligrams may result in a drop in blood pressure of 1.3 to 4.2 millimeters of mercury (mm Hg)
How Many Calories Are In Beef Pho? – Exploring Southeast Asia
FAQ
How many calories in a bowl of beef pho?
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Reddit · r/1200isplentyhttps://www.reddit.comAbout how many calories are in a bowl of beef pho (rare steak, flank, tripe)? : r/1200isplentyJan 31, 2016
Is beef pho good for diet?
Pho is a great option for weight loss and muscle gain. It’s a low-calorie soup that is rich in protein and nutrients. Other Vietnamese dishes including bun cha and bun rieu are great options as well.
How many calories in a large bowl of pho reddit?
I think a large bowl of pho is probably closer to 600-800 calories, both from looking around on the internet and also estimating how many calories are in the banh pho noodles. That being said, it’s pretty easy to not eat a whole bowl of pho and still be happy and full.
How many calories are in a traditional pho?
A medium bowl of pho holds between 350-500 calories, along with 30 grams of protein, 40-50 grams of carbs, and around 20 grams of fat. Of course, this all depends on what kind of meat and how much of it is in there.